The Best Exercises to Improve Leg Circulation

Poor leg circulation is never a great feeling. It is unpleasant whether our toes suddenly feel cold more often or our legs feel numb. But leg circulation isn’t the first thought that comes to mind because blood flow usually does its thing without much need for positive reinforcement. 

Well, that’s a misconception. Helping get the blood going through exercise is a great way to improve your leg circulation. But where do we even begin to start? 

Walking

Walking is first on our list and the most recommended exercise to improve leg circulation and blood flow. Walking is easy enough to do when we do not have poor circulation, but having someone go with you or work on assisted walking is essential for those who struggle with leg numbness and tingling. This just means having a walker or something to support some of your weight can be helpful. 

Whether you are a young spring chicken or someone on the older side, it is excellent for your cardiovascular health. It’s also not too strenuous, making it an easy go-to for everyone. Of course, you can always progress to a run if you feel comfortable! 

Ankle Pumping

There are two ways you can do this. Lying down and standing up. Standing up is a little strenuous on the calf muscle. Start lying flat on your back. Flex your ankle so that your ankles point towards your shins. Then flex your foot back towards your shins. 

You can do this while standing up and doing calf raises. Next, you can push yourself up onto your tippy toes and back down. There is a way to add another layer of complexity to heal toe walks. As you walk, make contact with the ground heel first, then push up onto your toes as you move forward. These variations will improve your legs. 

Knee to Chest

Knee to chest is another great way to loosen your legs and get blood to move. You can do this in two different variations, either on your back or standing. Lying on your back requires a little less coordination and can be helpful if your leg circulation is terrible. 

Start by laying flat on your back with your legs extended. Next, bring one knee towards your chest and hug it by either grabbing your shin with your hands or holding it closer to the knee. Release and switch legs. 

You can do this by standing up or walking by grabbing your shin and hugging your knee like when you were lying down. If you lose balance quickly, it’s better to do this variation on your back to avoid injury. 

Calf Stretch

Not all exercises need to be actual exercise. Sometimes it’s great just to get a stretch. There is a couple of different ways that you can do this. First, bring yourself close to a wall with both your hands braced on the wall for the most straightforward method. Take one foot, flex your toes upward, and let them rest on the wall. Then push your body closer to the wall to feel the stretch. Next, switch legs and gently rock back and forth to stretch more and more. 

A more intense exercise to work the core, shoulders, and arms is not bad. This variation is called downward dog. Start on your knees and hands in tabletop position. Your wrists should be directly below your shoulders and knees underneath your hips. Then, with your hands flat on the floor, dig your toes into the ground and push your but up to the air so you make an upside-down V. You will feel the stretch in your calves and down the backs of your legs. 

Moving Is Key

Moving is ultimately the best way to get any circulation in your legs going. But knowing what your body is capable of is important, so we don’t cause too much stretch or injury. Of course, having added support is never a bad idea either. Women’s compression socks is one way to do this. Compression socks bring blood flow to the areas that are being compressed, which is why many wear them on long plane rides where air circulation is low. 

Using foam rollers and other massage devices is another solution that can be very helpful. Massaging the muscles gets them moving and can improve your circulation while reducing any soreness you may experience from increased exercise. Foam rollers, massage guns, and massage balls or sticks are a few resources to check out. 

Ultimately moving is something we can all do regardless of athletic capability. This is a no-cost method that we can all do. Walking, running, or stretching can improve your poor leg circulation. While also taking advantage of a number of health benefits.